This is a subject I see a lot about, and I'm going to share my honest opinions here on screen time and sleep. We are in an era now where screens are everywhere - whether we like it or not! It's part of every day life, and even being used more in schools with additional devices. There really is no escaping it, and parent's and children are becoming more reliant on this in our day-to-day routines. This goes for our house hold too - there is no judgement here!
But what are the true impacts of this and our child's sleep?
There are many studies that show increased screen time in the day can massively impact our sleep. This starts with the blue lights that it gives off. Blue lights can hinder our melatonin production, which means although we might be able to fall asleep - we may not be able to stay in a deep sleep. Children's brains are still developing, and are exceptionally sensitive to environmental exposures and light. This same theory goes for blue night lights too!
Then we also have the content in what they are watching. As our kids get a little older, they may have access to sites such as YouTube, and even with parental controls they may still be able to access clips that really don't suit them. It could also be movies on TV which are playing on their mind which really are age appropriate - but the concepts are having an impact when they are trying to shut down their busy minds.
It might even be as simple as that what they are watching it just far too stimulating for them. Instead of something calming, it might be it's making their brain move faster and counter acting that wind down. For example, exciting video games, suspenseful movies, or excitable shows —it can delay the body’s natural sleep mechanisms. The mind continues to process what it has seen, keeping kids awake long after the screen is turned off.
This plays a huge part when they are then trying to fall asleep, and they are no longer in that calm state of mind but instead have been feeling really stimulated in the lead up to bedtime.
The Reality?
Now, I do know the reality of screen time in the family home. I also see often the persistence in toddlers where they want screens even embedded into their bedtime routine. And there is no judgement here - it's hard to put those boundaries in place when it actually gets them to sit for a period of time before bed.
However, as much as it will disrupt things for a few days I do recommend keeping screen time out of their bedtime routine, as it is a habit that can stick long term.
During the day - I also know how easily accessible TV time and devices are these days. I'm going to share some tips around this and how we can support screen time and sleep for our kids so that they are getting the best sleep they need.
Set a Screen Curfew: Aim to turn off all screens at least one hour before bedtime. This gives your child’s brain time to relax and prepare for sleep.
Create a Screen-Free Sleep Zone: Keep phones, tablets, and TVs out of the bedroom. This helps reinforce that the bedroom is for rest, not stimulation.
Encourage Calming Pre-Bedtime Activities: Reading, puzzles, or listening to relaxing music can help children wind down without the glow of a screen.
Use Blue-Light Filters: Many devices now offer blue-light blocking settings. While this doesn’t eliminate all the issues with screen time, it can mitigate some of the effects on their melatonin production.
Monitor Content: Be aware of what your child is watching or playing before bed. Choose calming and non-stimulating content if screen time is inevitable.
Lead by Example: Children often model their behaviour after adults, so try to follow similar habits by minimising your own screen time.
Are you struggling in this? Or creating positive bedtime boundaries with your child? Please do reach out and we can get you a solid action plan! Or you can head here to look at the Toddler Sleep Solutions course!
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